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← Warm-up libraryNOMVEX · Gentle mobility and preparation

Seated hamstring mobility

Mobility, not a volleyball touch skill.

Your exercise in three steps

Seated hamstring mobility

Seated hamstring mobility
Seated hamstring mobility — PREPARATIONOne training mat1PREPARATIONOne training matSeated hamstring mobility — EXECUTIONSit upright with one leg extended. Hinge gently toward the ankle while keeping the back as long as possible.2EXECUTIONSit upright with one leg extended. Hingegently toward the ankle while keeping theback as long as possible.Seated hamstring mobility — CHECKComfortable reach and smooth return to upright.3CHECKComfortable reach and smooth return toupright.

Three vector instruction panels for offline use. The reference photograph is not included.

Seated hamstring mobility
Real full-frame reference photo. · Odbojkarska zveza Slovenije from Slovenia · Public domain
COURTSIDE WARM-UP CARD

Equipment and setup

One training mat

Execution

Sit upright with one leg extended. Hinge gently toward the ankle while keeping the back as long as possible.

Suggested dose

2 × 15–20 seconds each side

Quality check

Comfortable reach and smooth return to upright.

Safety and adjustment

No bouncing or painful stretch.

Warm-up is not a tactical drill

These actions prepare the athlete for training. Reception, serving, setting, blocking and attacking are classified separately in the skills library.

Technical skills →Choose another warm-up →
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